Meal Recipes

New York-Minute Tuna Salad

1 package (5 oz.) pre-washed mixed salad greens
1 can (3 oz.) tuna in olive oil
2 eggs, hard-boiled, cut in wedges
4 to 6 anchovies (optional)
4 to 8 small tomatoes (e.g., heirloom, cherry or grape), to taste
6 to 10 kalamata olives, to taste
salt, to taste
fresh ground black pepper, to taste
balsamic vinegar, to taste

Combine all vegetables in a large bowl and top with tuna. Mix and season with salt and pepper. Finish with egg wedges and balsamic vinegar and enjoy!

Makes 2 servings.

This recipe is featured in Kacy Duke Diaries, Series 1, Episode 3.

Berry Blender Breakfast

1 package (3.5 oz) frozen acai (raw and unsweetened is best)
1 c. frozen mixed berries (strawberries, blueberries and blackberries)
½ medium-sized banana, sliced
¼ c. raw coconut water (increase to ½ c. for thinner drink)
3 Tbsp. chocolate whey protein powder (optional)

Combine ingredients in a blender and blend until smooth.

This recipe is featured in Kacy Duke Diaries, Series 1, Episode 2.

Grill Top Medley

1 lb. shrimp (large or colossal)
1 bunch of asparagus
1 zucchini, sliced
½ lb. peppers (Shishito, red or yellow)
½ pint cherry tomatoes
1 sweet onion, sliced
5 or 6 garlic cloves, chopped or whole (optional)
¼ c. extra virgin olive oil, divided
1 Tbsp. sea salt
fresh black pepper, to taste
cayenne pepper, to taste
2 Tbsp. agave nectar
1 lemon wedge

In a medium bowl, drizzle 1 tablespoon of olive oil over the shrimp and toss until all of the shrimp is lightly coated. (Add olive oil as needed.) Add salt, pepper and cayenne (optional), agave nectar and toss together with shrimp. Set aside.

In a large bowl, drizzle 2 tablespoons olive oil over asparagus and toss to coat. Add zucchini, tomatoes, onion, peppers, salt, pepper, cayenne, garlic and squeezed lemon. Add olive oil if necessary. Toss all ingredients till lightly coated.

Place shrimp and veggies on sizzling grill top pan and grill 'till veggies achieve desired tenderness and the shrimp is fully cooked.

Plate and enjoy! Makes 2 servings.

This recipe is featured in Kacy Duke Diaries, Series 1, Episode 1. Watch and cook along with Kacy!

Smoked Salmon Carpaccio

4 oz. sliced smoked salmon
1 tbsp. fresh lemon juice
1 clove garlic, finely chopped
1 tablespoon olive oil
¼ c. chopped green onion
fresh ground black pepper to taste
3 Wasa Light Rye Crispbread slices
1 c. mixed green salad

Arrange salmon slices on a platter so they are close but not overlapping. Cover with plastic wrap and refrigerate until needed.

Place lemon juice and garlic in a small bowl, and beat with a force. Slowly beat in the olive oil. Add half of the chopped green onion to the dressing mixture, and reserve the rest.

Drizzle the dressing over the salmon slices and garnish with the remaining green onion. Grind black pepper to taste over salmon. Serve with Wasa crisps and salad.

Makes 1 serving.

Nutrition Facts per Serving

Calories 371; Fat 19 g (saturated 3.0 g, polyunsaturated 2.8 g, monounsaturated 12.2 g); Protein 24.4 g; Carbohydrates 26.9 g; Cholesterol 26 mg; Iron 5 mg; Sodium 975 mg; Calcium 76 mg

Kacy’s Vegetable and Brown Lentil Soup

2 tbsp. extra-virgin olive oil
2 cloves garlic
1 large onion, diced
1 stalk celery, diced
2 14.5-oz. cans vegetable broth
1 28-oz. can crushed tomatoes
½ c. frozen green beans
1 bay leaf
1 cube vegetable bouillon
¼ c. fresh parsley
1 large carrot, diced
Black pepper to taste
1 c. brown lentils
1 14.5-oz. can dark kidney beans
3 small zucchini, cubed

Add the rest of the ingredients, except for the lentils, kidney beans and zucchini. Bring to a boil.

Reduce heat, cover and simmer 15 to 20 minutes. Add lentils, kidney beans and zucchini. Bring back to a boil, then reduce heat, cover and simmer again for 15 to 20 minutes. Be sure to remove the bay leaf before eating.

Makes 9 servings. (serving size = 1½ cups)

Nutrition Facts per Serving

Calories 155 (22% from fat); Fat 3.8 g (saturated 0.5 g, polyunsaturated 0.4 g, monounsaturated, 2.4 g); Protein 7.1 g; Carbohydrates 24 g; Fiber 7.6 g; Cholesterol 0 mg; Iron 2.4 mg; Sodium 317 mg; Calcium 90 mg

Quick Marinated Chicken

Use this easy marinade with fresh chicken for a delicious dish that is full of flavor.

5 tbsp. extra-virgin olive oil
2 tbsp. red wine vinegar
¼ c. fresh cilantro, chopped fine
½ tsp. salt
½ tsp. pepper
½ tsp. garlic powder
1 skinless, boneless chicken breast

In a small bowl, combine all the ingredients except the chicken and mix well. Coat and cover chicken with marinade, and refrigerate at least 20 minutes. Saute, broil, or grill chicken, and serve with the vegetable of your choice.

Makes 1 serving.

Nutrition Facts per Serving

Calories 317 (46% from fat); Fat 16 g (saturated 2.5 g, polyunsaturated 1.7 g, monounsaturated, 11.3 g); Protein 39.5 g; Carbohydrates 1 g; Fiber 0.2 g; Cholesterol 99 mg; Iron 1.4 mg; Sodium 402 mg; Calcium 22 mg